Freedom WOD Classes Metcon: 6 Mins 10 Air Squat w/ 2 sec pause 3 Over Unders / Side 1:00 Hip and Ankle Opener 200 M Run / Row Strength: Deload 3 Rounds on the 2 Mins – 10 Mins 10 Back Squats (60%) Mobility: 4 Mins 2 Min / Side Roll Glutes Metcon: 18 Min

  Freedom WOD Classes Warm Up – 5 Mins 1:30 Hip and Ankle Opener 10 Thrusters 5 Broad Jump Squats :30 Samson Stretch / Side Strength: Legs 3 x superset on the 3:00 8 Back Squats (70-75%) 5 Box Jumps (tall) Mobility or technique – 8 mins Athlete choice, hips/calfs/shoulders Metcon: 20 Min Cap “17.5”

Looking like Rambo. Not Rambo 1 but Rambo 2 where he’s all cut up and shredded! Photo Credit: Daryl Love Freedom WOD Classes Warm up – 6 Mins 2 Rounds: 10 PVC Pass Throughs 20 Banded Pull Aparts 10 Push Ups :30 HS Hold Mobility – 8 Mins Roll Chest 4 Mins Roll Lats 4

Hooligans the Rocky Mountain ThrowDown is this month on Saturday the 24th. We could use all volunteer/judges we can get! If you would like to help please let us know ASAP!  Freedom WOD Class Warm Up – 6 Mins 10 / Side Front and Lateral Kicks 1:00 Hip and Ankle Opener 5 Tall Cleans 5

Happy Tuesday from your favorite coaches.  Freedom WOD Classes Warm Up: 5 Mins 200 M Run 2 Wall Walks / 8 HSPU :30 Hollow Hold 1:00 Posterior Shoulder Roll Gymnastics – 8 Mins Handstand Practice Core – 5 Mins 1:00 L-Hang to failure -> Strict knee raises 1:00 Spiderman Crunch 1:00 Flutter Kicks 1:00 Plank

  Annie Campain took 1st place this weekend at the Phoenix Weightlifting Meet down in Denver. Hitting 3/3 on Snatch at 77kg(169.4 lbs), 80kg(176 lbs) and finishing with 81kg (178.2 lbs) which was the heaviest Snatch of the day in any weight class. Then she hit 2/3 of her Clean and Jerk 93kg (205 lbs),